The healthy routine you should follow before going to sleep every night

The healthy routine you should follow before going to sleep every night

Put your smartphone aside, take a bubble bath before bed, put lavender under your pillow – the tips that promise you a good night’s sleep are countless. But it matters not only what you do before bed, but also what you eat and drink: improper nutrition can keep you awake. To help you clearly understand how nutrition influences the quality of sleep, what you can eat and drink to get rid of insomnia, and what to avoid before bed, read the article below based on!

It happens to all of us to wake up more tired and lacking in energy than before bed, even if we sleep for several hours that seem enough for recovery and rest. What affects the quality of the mornings is both the bedtime routine and waking habits.

How dangerous is bedtime snacks?

At the end of a tiring day, most of us have a relaxing ritual, before we fall into bed: the bag of chips eaten in front of the TV, the evening walk with the puppy, pizza ordered for appetite, at a late hour. But you’ve probably heard that it’s not good to eat in the evening because you may have problems with digestion and sleep or you may gain weight quickly.

What to eat and drink before bed

Sleep is extremely important for health, and certain foods and beverages can help you sleep well, thanks to the content of antioxidants, nutrients, and hormones (such as magnesium, melatonin, and serotonin).

If you want to fall asleep quickly and rest properly, do not consume the 7 foods, drinks, and substances below in the evening, because each hurts the quality of your sleep.

Be sure to remove makeup with degreasing products

During sleep, the sebaceous glands continue to do their job and secrete sebum, so in the morning you can wake up with full skin, even if you washed your face before bed. Use a cleanser with a degreasing effect or a facial soap with plant extract, such as blueberries. Before choosing a product, make sure you read it online cosmetic stores reviews.

Excellent are charcoal products or the famous black soap, which clogs the pores and leaves no residue behind so that your skin will breathe easier during the night. You can also help certain companies that deal with customer welfare, for example, Clatterans.

Drink an infusion of herbs before bed

Be careful not to go to bed letting stress take over your thoughts. There are many plant mixtures specially created to help you sleep peacefully. They can contain:

  • Chamomile
  • Valerian
  • Lavender
  • Linden
  • Passionflower
  • Rhubarb
  • kava root

All meant to have a relaxing, calming effect. You can prepare such a mixture yourself, according to your preferences, so that you can decide if you want a relaxing effect or induce the feeling of drowsiness.

Moisturize your skin

If you have dry skin, you will have an itchy and irritated sensation during sleep, which will prevent you from resting. It is ideal to use after the shower a lotion with a moisturizing effect and a pleasant, soothing, non-energizing aroma, such as lavender, ylang-ylang, or jasmine. Also, if your skin is very dry, make sure that the body lotion and face cream contain vitamins A and E, which restore the skin’s elasticity.

Removes noise and light sources

Noise means television, hectic music, cars, and the activities of those outside the house, which you also hear when you live in a big city. Invest in thick, dark curtains that keep the lights away, or in sleep goggles. Melatonin, the sleep hormone, is secreted in the dark. Invest in devices where you can mute quiet music.

Not the cell phone and not the laptop! It can be a CD player or a special device. Depending on your preferences, you can select music for sleeping children, such as Mozart selections, light jazz, concert cafes, or, why not, sea waves or raindrops. You can also find such CDs or DVDs in various stores where decorative objects are sold for the house or in bookstores.

Sleep between 6 and 8 hours

To be able to adopt a healthy morning routine, you must, first of all, be willing, but also rested enough to get out of bed faster. This way, you will be able to reserve more time for yourself in the morning. You can do this by going to bed an hour earlier. Studies show that sleep between 22 and 02 is the most restful. so make sure you are already in the dream world at this time.


Sufficient and quality sleep is essential for maintaining good health. Sleep disorders adversely affect all organs and systems of the body. Lack of sleep can lead to cardiovascular and metabolic disorders, overweight (obesity), decreased memory and productivity, accidents, decreased immunity, autoimmune diseases, neurological disorders (from depression to dementia or Alzheimer’s), impaired sexual function, or appearance cancer.

Ensuring quality sleep every night is essential.


Comments are closed.